5 Star Facility: Day 3

Indoor Velo Work + High Intent Bullpen

Warm – Up

1. World’s Greatest Stretch
2. Walking Hamstring Sweeps
3. Lateral Lunges
4. Walking Quad Pulls
5. Reverse Lunges with Overhead Reach
6. Leg Swings
7. T-Spine Rotations
8. Single Leg Pogos
9. Lateral Pogo/Bounds
10. Split Squat Jumps

Medicine Ball Prep

1. Step-Behind Shoves
2. Drop Step to Shove
3. Side to Side DK Slams

Tidal Tank Prep

1. Front Hold Skenes Turns
2. Sphere Rockers
3. Mini-Sphere Quick Throws

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Catch Play + Bullpen

1. Warm-Up to 60′ 6″ w/ 7 oz ball
2. Step-Behinds from Behind Rubber w/ 6 oz ball (10 Throws)
3. 10 Warm-Up 80% effort throws from stretch w/ 5 oz ball
4. 30 Pitch Max Intent/Focus Bullpen
   1. Do not dip below 85% effort during this. Goal is to stay within 3.5 mph of ‘Siting’ Velo
   2. Goal is to throw 10 Fastballs, 10 Breaking Balls, 10 Change-Ups, 5 Fastballs to finish
5. Final 5 pitches will be 4 oz baseball, maximum effort, leave it on the field.
   1. Purpose: Finish with training arm to move at peak swing speed

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Recovery

1. Good stretch
2. Optional Marc Pro / Cupping
3. Foam Roll the back, shoulder, bicep area and use lacrosse ball on forearm